Warm up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
20/15 Calorie Row
20 Dumbbell Hang Clean and Jerk (50/35)(35/20)
*10 on one side followed by 10 on the other side*
20 Meters Dumbbell Overhead Walking Lunges (50/35)(35/20)
*10 meters on one side followed by 10 meters on the other side.*
*One dumbbell for both movments.*
Stimulus/Focus: This should be a steady workout. Pull hard on the row and then just move through the workout. Try to do each side unbroken. Aim for 3-4 rounds.
Cool Down: Tabata Handstand Holds